Normal Zoom Link
Please turn camera off and mute
What will you need?  Water, Towel, Box/Chair/Step

WARM UP: 
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs

45 secs

Set 1    Tabata x 3 rounds     45 secs between rounds
1 & 2 Bulgarian Split Squat left leg  (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
 3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups

90 Secs

Set 2 Roxanne = Press up/Active Plank       Put on the Red Light = half burpee (feet in and out) 

90 secs

Set 3    Tabata  x 3 rounds     45 secs between rounds
1 & 2   Mountain Climber
3 & 4  Hop Hop Hop Tuck Jump OR Box jump
5 & 6   Single leg Elevated Glute Bridge  Left leg
7 & 8   Single leg Elevated Glute Bridge Right leg 

90 secs

Set 4   Tabata 1 round:   
Pick your exercise - it is the same exercise for all 8 rounds.
Exercises you can choose from: Burpee, Up & Downs,  Goblet Squat , Air squat, Box Jump,  Mountain Climber, Kettlebell swings, skipping rope. 
e.g. Choose Exercise = I choose Kettle Bell swings.
KB swings as many as possible in 20 secs rest 10 secs  X 8          


90 secs

​
Finisher 
​Moby - Flower:   Goblet Squat / Air squat   (weighted if possible)
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down

Cool down:
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

​Hi all

With the weather improving, the evenings getting longer and most importantly (hopefully) competition getting closer now its time to move to long speed endurance AND some special endurance I & II.  In simple terms we will be adding some sessions that are more reflective of your event.

We are going to aim for a training block of 3 weeks on plus 1 recovery week.  We will aim to complete 3/4 running sessions and 2 circuit sessions in a week.  We want to use the lockdown to put ourselves in the best possible position to get great results once competition re-commences.  I know it is hard but MORE IS NOT BETTER; we talk about training smart on the track - Lets do it.   Please listen to your body and do not push it, there is no benefit to being injured.

Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths.  Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 2 circuits session and Matthew Behans yoga session:  NB You must have one full day off.
Running session 1:  200s @ 90% by 4 with 5 mins rest.    Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs.     (400m runners aim for 6)
Running session 2:  Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs   4 mins   30 mtrs  4 mins   30mtrs    4 mins  40 mtrs  4 mins  40 mtrs 4 mins   50mtrs   6 mins  50 mtrs 
Running session 3:  Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
150mtrs @ 95%  with 10 mins recovery by 3.
400mtr runners do 4.  
Running session 4: 
FLY 100mtr runs :  30 mtr buildup then 100% for 100 mtrs by 2  15 mins between runs
Please do on astro turf, track, v good forest path (UCD), good pitch etc.



For Middle Distance group:  4/5 runs plus 1/2 circuits sessions.  One full day of recovery and do Matthew Behan Yoga session as recovery on a Tuesday.
Running session 1:  400s @ 800mtrs pb pace.   by 2 with 90 secs rest  and 4mins between sets.  Do 3 sets.     Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2:  Your long slow run.  Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3:  Threshold pace mile repeats * 4
4 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20   Threshold Pace = 6.20    
Mile PB 5.00    Threshold Pace = 5.59   
Mile PB 4.45    Threshold pace = 5.40
Mile PB  4.30    Threshold pace = 5.24
Mile PB  4.15    Threshold pace = 5.09
Running session 4:  200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 5 with 90 secs recovery  and 6 mins between sets. Do 2 sets.
RECOVERY RUN:   You can do another long slow run if the body feels good.  If tired or tight do a roll and core session.

Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John

​
Normal Zoom Link
Please turn camera off and mute
What will you need?  Water, Towel, Box/Chair/Step

WARM UP: 
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs

45 secs

Set 1    Tabata x 3 rounds     45 secs between rounds
1 & 2 Bulgarian Split Squat left leg  (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
 3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups

90 Secs

Set 2 Roxanne = Press up/Active Plank       Put on the Red Light = half burpee (feet in and out) 

90 secs

Set 3    Tabata  x 3 rounds     45 secs between rounds
1 & 2   Mountain Climber
3 & 4  Hop Hop Hop Tuck Jump OR Box jump
5 & 6   Single leg Elevated Glute Bridge  Left leg
7 & 8   Single leg Elevated Glute Bridge Right leg 

90 secs

Set 4   Cha Cha Plank Slide       (440) Cha Cha Slide Plank (ORIGINAL) - YouTube            


90 secs

​
Finisher 
​Moby - Flower:   Goblet Squat / Air squat   (weighted if possible)
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down

Cool down:
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

TIMING: Warm up John   Finisher Jim
Normal Zoom Link
Please turn camera off and mute
What will you need?  Water, Towel, Box/Chair/Step

WARM UP: 
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs

45 secs

Set 1    Tabata x 3 rounds     45 secs between rounds
1 & 2 Bulgarian Split Squat left leg  (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
 3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups

90 Secs

Set 2 Roxanne = Press up/Active Plank       Put on the Red Light = half burpee (feet in and out) 

90 secs

Set 3    Tabata  x 3 rounds     45 secs between rounds
1 & 2   Jess Ennis Lunge Jump Left Leg
3 & 4  Jess Ennis Lunge Jump Right Leg
5 & 6   Single leg Elevated Glute Bridge  Left leg
7 & 8   Single leg Elevated Glute Bridge Right leg 

90 secs

Set 4   Moby Flower Leg Raises      (430) How to Do a Leg Raise | Ab Workout - YouTube
             Bring Sally Up:   Legs up             Bring Sally Down:  Legs just off the floor

90 secs

​​Finisher x3 rounds  NO Rest  (13 mins continuous work)
​*Up and Down over bottle Up and Down    (stand up, squat to floor, hands to floor in between legs, chest down and to floor, stand up and over bottle)
Lateral Shuffle 90 secs
 
Cool down:
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

Cardio Hiit Session Thursday04th March 2021  1900hrs  FOLLOWED BY INTERVIEW WITH CRUSADERS INTERNATIONAL STEEPLCHASER EUGENE O’NEILL at 2000
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Timing: Jim
Equipment Required:  Water, Towel, Box/chair/bench, Dumbbell or Kettle bell for goblet squat (if you don’t have fill a ruck sack with bricks and wear it!  Seriously!)
 
Warm up Set:     
Running on the spot 30 secs
Full plank shoulder tap 12 each shoulder
Groiners  8 to left hand 8 to right hand
Hip Flexor Stretch
Hamstring sweep
Squat & move :  Forward / Back/ Left/ Right
Single leg RDL   10 Right / 10 left
 
2 mins
 
Main set:   
Set 1      Moby - Flower:   Leg Raises   (430) How to Do a Leg Raise | Ab Workout - YouTube
“Bring Sally Up” Legs Up
“Bring Sally Down” Legs to down position
 
2 mins
 
SET 2 x 3     Tabata  45 secs between sets

1. Mountain climber
2. Mountain climber
3. Box jump OR hop hop hop tuck jump
4. Box jump OR hop hop hop tuck jump
5. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
6. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
7. Push up / push up on knees
8. Push up / push up on knees

 
2 min break
 
SET 3
LADDER:  complete 1 rest 30 secs, complete 1+2 rest 30 secs, complete 1+2+3 …………………..  Complete 1+2+3+4 to 7 to finish
1)        Box/Chair Step up  30 secs right leg, 30 secs left leg
2)        Tricep Dips 30 secs
3)        Elbow Plank leg raise  30 secs
4)        Lateral shuffle with touch  30 secs
5)        Dolphin Push up      for 30 secs (352) Dolphin Push-up - YouTube
6)        Elevated Feet Glute Bridge 30 secs     (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
7)           High to low plank  30 secs  (352) High to Low Plank Exercise - YouTube
 
3 min
 
Set 4
Moby - Flower:   Goblet Squat / Air squat   (weighted if possible)
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down
 
 
Cool down:
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

2008 Cardio Hiit Session Wednesday 03rd March 2021  1815hrs
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set:     
Running on the spot 30 secs
Full plank shoulder tap 12 each shoulder
Groiners  8 to left hand 8 to right hand
Hip Flexor Stretch
Hamstring sweep
Pig on the spit Plank
Squat & move :  Forward / Back/ Left/ Right
Single leg RDL   10 Right / 10 left
 
2 mins
 
Main set:   
Set 1x 3     Tabata  45 secs between sets

1. Mountain climber
2. Mountain climber
3. Box jump OR hop hop hop tuck jump
4. Box jump OR hop hop hop tuck jump
5. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
6. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
7. Active Plank
8. Active Plank

 
2 min break
 
SET 2x3   Tabata  45 secs between sets

1. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
2. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
3. Step ups on box/Chair left leg
4. Step ups on box/chair right leg
5. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
6. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
7. Bear Crawl    https://youtu.be/WMXbyYpZ9oY
8. Bear Crawl    https://youtu.be/WMXbyYpZ9oY

 
3 min
 
Set 3
Moby - Flower:   Air squat   
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down
 
 
Cool down:
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
Questions:  mcaird@gmail.com